这是专为亚洲女性设计的科学瘦腿课程。通过21天分阶段训练，包括下腹调整、髋部调整、步态转化，配合40+专业动作库教学，能从根本改善假胯宽、大腿粗壮问题。课程包含股骨前移矫正、髂腰肌激活、腘绳肌拉伸等独家训练法，每天只需15分钟跟练，即可重塑纤细笔直腿型，同步纠正不良体态，养成优雅步态。此外，还附赠站姿冥想、肌肉松解等针对性练习，助你告别梨型身材。
站姿冥想 支撑感捕捉.mp455.33MB腿延伸骨盆推送.mp452.11MB后支撑内外开.mp449.88MBlegswing.mp469.33MB43 松解：长收肌.mp445.45MB42 松解：足底4位.mp497.2MB41 仰卧腹部MET.mp432.63MB40 跪式仰撑X伸展.mp461.44MB39 松解：阔筋膜张肌.mp444.09MB38 松解：髋关节囊后侧.mp442.7MB37 松解：髂胫束.mp457.62MB36 跪姿落膝.mp446.71MB35 四足后扫腿.mp427.59MB34 举肘胯高位.mp442.28MB33 骨盆X钟摆.mp4150.68MB32 跨栏式股后肌群MET.mp424.69MB31 顶膝桥式.mp4121.44MB30 不等高四足后扫腿.mp453.23MB29 认识走路中的支撑.mp438.21MB28 举臂俯身交替支撑.mp426.58MB27 左右俯身支撑.mp444.63MB25 撤腿式支撑练习.mp465.8MB24 站姿冥想_排列感应.mp446.14MB23 认识髋的合理功能.mp411.35MB20 站姿冥想_支撑感捕捉.mp454.45MB19 站姿冥想_骨盆位置.mp469.16MB18 靠墙雨刮腿.mp465.38MB17 腘绳肌综合.mp428.01MB16 自助腰大肌激活.mp456.83MB15 俯卧腿延伸.mp459.77MB14 侧卧旋腿side walk.mp478.42MB13 侧卧悬腿延伸.mp456.73MB12 松解：小腿下端.mp452.39MB11 松解：腘绳肌下端.mp460.76MB10 单腿仰撑挺身.mp444.26MB09 坐立后倒.mp432.9MB08 跪式后倒.mp440.3MB07 跪撑弯月伸展.mp454.81MB06 手助式挺身缩腹.mp434.44MB05 手法：髂嵴处髂腰肌.mp457.42MB04 站立缩腹延伸.mp421.59MB03 站姿冥想_腹部上提.mp427.68MB02 坐姿注意事项.mp470.02MB01 认识股骨前移.mp448.97MB
Screenshot_20190928_092236.jpg43KBScreenshot_20190928_092226.jpg90.56KBScreenshot_20190928_092207.jpg85.86KBScreenshot_20190928_092114.jpg171.72KBScreenshot_20190928_092436_com.tencent.mm.jpg145.11KBScreenshot_20190928_092419_com.tencent.mm.jpg152.74KBScreenshot_20190928_092415.jpg99.14KBScreenshot_20190928_092801.jpg42.31KBScreenshot_20190928_092748.jpg95.28KBScreenshot_20190928_092734.jpg92.42KBScreenshot_20190928_092723.jpg131.53KBScreenshot_20190920_144053.jpg41.58KBScreenshot_20190920_144043.jpg85.92KBScreenshot_20190920_144032.jpg87.06KBScreenshot_20190920_144020.jpg114.67KBScreenshot_20190918_104251.jpg91.07KBScreenshot_20190918_104238.jpg95.17KBScreenshot_20190918_104226.jpg178.06KBScreenshot_20190918_104040.jpg95.01KBScreenshot_20190918_104026.jpg82.37KBScreenshot_20190918_104012.jpg113.54KBScreenshot_20190917_123922.jpg99.28KBScreenshot_20190917_123911.jpg89.4KBScreenshot_20190917_123858.jpg86.23KBScreenshot_20190917_123848.jpg252.17KBScreenshot_20190920_143758.jpg93.4KBScreenshot_20190920_143746.jpg93.2KBScreenshot_20190920_143731.jpg100.18KBScreenshot_20190920_143719.jpg64.86KBScreenshot_20190918_063659.jpg44.08KBScreenshot_20190918_063646.jpg88.39KBScreenshot_20190918_063634.jpg78.51KBScreenshot_20190918_063622.jpg121.51KBScreenshot_20190917_200443.jpg40.25KBScreenshot_20190917_200431.jpg93.22KBScreenshot_20190917_200415.jpg91.35KBScreenshot_20190917_200401.jpg117.7KBScreenshot_20190917_200244.jpg93.96KBScreenshot_20190917_200232.jpg89.23KBScreenshot_20190917_200219.jpg70.71KBScreenshot_20190917_200029.jpg96.07KBScreenshot_20190917_200013.jpg83.16KBScreenshot_20190917_200001.jpg95.46KBScreenshot_20190914_175548.jpg91.39KBScreenshot_20190914_175503_com.tencent.mm.jpg157.53KBScreenshot_20190914_175347.jpg243.17KBScreenshot_20190914_175108.jpg139.31KBScreenshot_20190914_175012.jpg78.69KBScreenshot_20190914_175001.jpg143.73KBScreenshot_20190914_174732.jpg86.83KBScreenshot_20190914_174658.jpg95.81KBScreenshot_20190914_174649.jpg56.62KB练前看.jpg117.7KB04 四足后扫腿.mp427.59MB0304.jpg84.83KB03 单腿仰撑挺身.mp444.26MB02 跪式后倒.mp440.3MB0102.jpg84.16KB01 手助式挺身缩腹.mp434.44MB练前看.jpg47.02KB05.jpg43.29KB05 靠墙雨刮腿.mp465.38MB04 跪撑弯月伸展.mp454.81MB0304.jpg91.37KB03 松解：长收肌.mp445.45MB02 松解：足底4位.mp497.2MB0102.jpg94.41KB01 手法：髂嵴处髂腰肌.mp457.42MB练前看.jpg44.76KB04 跪式后倒.mp440.3MB0304.jpg86.49KB03 站立缩腹延伸.mp421.59MB02 手助式挺身缩腹.mp434.44MB0102.jpg93.61KB01 仰卧腹部MET.mp432.63MB练前看.jpg132.28KB04 单腿仰撑挺身.mp444.26MB0304.jpg87.91KB03 坐立后倒.mp432.9MB02 跪式仰撑X伸展.mp461.44MB0102.jpg89.03KB01 站立缩腹延伸.mp421.59MB练前看.jpg105.01KB04 跪式后倒.mp440.3MB0304.jpg85.16KB03 站立缩腹延伸.mp421.59MB02 松解：长收肌.mp445.45MB0102.jpg89.08KB01 松解：足底4位.mp497.2MB练前看.jpg198.15KB4.手助式挺身缩腹_完成6次.mp434.44MB3.仰卧腹部MET_完成3次延伸.mp432.63MB2.手法：髂嵴处髂腰肌_每边10次.mp457.42MB0304.jpg86.44KB0102.jpg197.61KB01.站姿冥想_腹部上提 跟随视频完成.mp427.68MB
